●●●● Skills of running 800 meters in cold weather? ●●

If you want to improve your grades, you must pay attention to your usual exercise. You'd better stick to morning running (endurance training), leapfrog (leg strength training) and sit-ups (waist and abdomen strength training). If conditions permit, it can be strengthened by instruments. But don't push too hard, it's not good to strain your muscles.

Then pay attention to running 800 meters, about 200 meters in four times. Generally speaking, don't run too fast in the first 200 meters, press a little, close your mouth and breathe through your nose, or you won't be able to lift your legs when you run to the back. The pace frequency of 200-400 meters remains unchanged, and the stride length increases. 400-600 meters, slow down and keep your strength. Take the last 200m as the sprint, and use100m to adjust breathing, stride length and stride frequency to prepare for the final100m sprint. 100 meter sprint is very important, run as fast as you can. This is my method, and there are "faster-slower-faster" and "slower-slower-faster-faster" methods. Try it yourself and find the one that suits you best.

Another point is the running posture, which can be asked by the PE teacher. If the posture is right, it will be easier to run.

As for how much you can improve in a month, it depends on your own physical fitness and the performance of 800 meters at ordinary times. For example, if it takes more than 5 minutes to reach 800 meters, it can be increased by at least 10 to 15 seconds a month; The original 800 meters only takes about 3 and a half minutes, so it may only increase 1 to 5 seconds; If it only takes about 2 minutes and 50 seconds like me, the improvement will be slower and almost no effect will be seen.

The above is just my personal experience. By the way, I helped you find some relevant information online ~ ~ ~

First, variable-speed running and interval running are the main means of 800-meter training for physical education candidates.

The 800-meter race is a typical aerobic and anaerobic race. The requirements for aerobic and anaerobic energy supply are very high. Therefore, training should not only improve the function of the heart and circulatory system, but also enhance the ability of aerobic energy supply; It is also necessary to improve muscle working ability and enhance anaerobic energy supply ability.

The physiological function of variable speed running is firstly to increase the heart capacity and improve the heart's ability to pump blood to the circulatory system during running, so as to better provide blood for working muscles and improve aerobic metabolism, that is, to improve endurance.

The physiological function of interval running is to cause "excessive acidification" of muscle blood. In order to eliminate the influence of "over acidification" on muscle working ability, it is required to have a large amount of alkali reserves in the blood to play a neutralizing role. Athletes have the ability to better resist "over acidification" and lack of oxygen for a long time, so they improve their anaerobic energy supply ability, that is, speed endurance.

Running at a constant speed (or at a fixed time) also has the same physiological effect as running at a variable speed. If used frequently, it will affect the biochemical changes of muscle contraction, increase glycogen in muscle, and improve the ability of aerobic decomposition to produce energy needed for muscle contraction. On the contrary, the anaerobic decomposition ability needed to exert speed will be relatively weakened due to lack of exercise, which will affect speed and then affect other special achievements, so it is not suitable for sports candidates' 800-meter training.

Sports candidates 800 meters training, the first stage mostly uses variable speed running training; In the second stage, variable speed running and interval running training are alternately adopted; In the third stage, interval running training is mostly used.

Second, arrange the 800-meter training in the weekly training plan reasonably.

The weekly training plan is formulated according to the tasks, contents and requirements stipulated in the stage training plan. When making a weekly training plan, we should accurately grasp the training situation of the trainees, carefully consider the exercise load of the training according to the existing training level of the trainees, and give consideration to all special trainings. The 800-meter training arrangement in the weekly training plan: the first and second stages are generally twice a week, the third stage is not less than once a week, and the training interval is not less than two days; It must be separated from strength quality training (especially barbell weight training), and it is usually arranged one or two days before high-intensity strength quality training, or on weekends, through Sunday adjustment, in order to achieve excessive recovery.

Third, the amount and intensity of exercise in a training class.

In the 800-meter training of physical education candidates, the exercise load is gradually increased in the first stage, the intensity of the exercise load is increased in the second stage, and the intensity is only increased in the third stage, without increasing the amount of exercise (or appropriately reducing the amount of exercise). The following is the teaching plan for the volume and intensity of the second stage 800-meter training:

1. Exercise amount and intensity arrangement of variable speed running

The running amount of each training class is about 4 times of the special distance of 800 meters. For example, if150m and 200m are used as fast running and100m is used as jogging adjustment, the training amount is: running 12 ~ 14 fast running150m+jogging100m. Or run 10 ~ 12, run 200m+jog100m. The intensity of the fast running period is not less than 70%, and the jogging period is not more than 3 times of the fast running period.

2. Arrangement of the amount of exercise and intensity of interval running

The running amount of each training class is about 3 times of the special distance of 800 meters. If the interval running of 200m, 300m and 400m is adopted, the training amount is:10 ~12 200m; Or 6 to 8 300-meter runs; Or five or six 400-meter races. The intensity of running is not less than 80% of your top speed. If the intensity of running is below 70%, it is not enough to stimulate people's body and has little significance to improve their performance.

I. Methods

This kind of training method is relatively simple, which appeared in the early 20th century, and basically depends on the athletes' own talents. Athletes mainly practice by themselves, with little quantity and intensity. Its characteristics are that the distance and time of training far exceed the distance and time of competition, the speed is constant, and the location is generally in the wild.

1, method improvement: After the 1920s, people improved this training method, mainly combining speed training with endurance.

Combined with training, the running amount and intensity have increased, and the training period of the whole year has been divided to some extent. There are obvious differences in training methods in each training stage. The training in the preparatory stage has a certain amount and intensity; In the competition, the content of speed training has been greatly increased. The training method of "running close to or reaching the distance of the race" began at this time. This training method is mainly represented by Finns. After 1930s, the middle and long-distance running circles in the United States, Britain and Finland, represented by American educator Mihefei, adopted track and field training, mainly some speed training, on the basis of long-term unified training in the suburbs.

2. Theoretical basis: The heart rate of non-stop running for more than 30 minutes is kept at 140- 160 beats/min, which is very important for developing sports.

It can improve heart function and aerobic capacity with obvious effect.

3. Achievements: Finnish athlete Pa nurmi won four gold medals in the middle and long distance race in the 8th Olympic Games in 1924, and then broke five world records in 10 years 13 times. Also benefiting from this training method is American athlete Beetzen Lun, who set a world record of1500m in 3 minutes and 48.8 seconds.

This training method was invented by Swedish coach Gustav hummel for middle and long distance running. "Tolek" means "speed game" in Swedish. Its training method is mainly to practice walking, jogging and running by using natural environment such as fields, Woods and sand. Athletes can decide the time and distance of acceleration and relaxation according to their own feelings. This kind of training is characterized by using natural environment and games to make athletes' psychology more relaxed, which is very good. The training distance is generally 10-20km. The acceleration distance is generally 600-2000 meters.

1. Theoretical basis: Tolek training method controls athletes' heart rate between 130- 180 beats/min by running at variable speed on the field, which not only develops athletes' aerobic capacity, but also develops athletes' anaerobic capacity. At the same time, it has played a good regulatory role in athletes' psychology.

2. Achievements: Under the training of "Fa Tolek" method, Swedish athletes Haig and Anderson created the myth of unbeaten for 20 years.

(3) Intermittent training method

This method was invented by German coach Bo Gerschler and physiologist Lundel in the 1940s. Intermittent training is a kind of training that strictly stipulates the interval of repeated exercise, so that the body is in an incomplete recovery state and exercises repeatedly.

Practice method. There are three types of interval training: high-intensity interval training, intensive interval training (type A and type B) and developmental interval training. The high-intensity interval training time was less than 40 seconds, and the heart rate recovered from 190 beats/min to 120- 140 beats/min. High strength and insufficient spacing. The intensive interval training A-type training time is less than 40-90 seconds, and the heart rate 180 beats/min returns to 120- 140 beats/min, with high intensity and insufficient interval; The training time of type B is less than 90- 180 seconds, and the heart rate is restored from 170 beats/min to 120- 140 beats/min, with high intensity and insufficient interval. Developmental interval training lasted more than 5 minutes, and the heart rate recovered from 160 beats/min to 120 beats/min, with moderate intensity and insufficient interval. Intermittent modes are walking and jogging.

1. Theoretical basis: Through strict intermittent process, the heart function of athletes can be obviously enhanced; By adjusting the intensity of exercise load, various functions of the body can adapt to related sports; Through different types of interval training, the functional ability of glycolytic metabolism or mixed metabolism of phosphate and glycolysis, mixed metabolism of glycolysis and aerobic metabolism or aerobic metabolism can be effectively developed and improved; By strictly controlling the interval time, it is beneficial for athletes to stabilize and consolidate their technical movements in fierce confrontation and complex and difficult competition environment; Through the stimulation of higher load heart rate, the body's ability to resist lactic acid is improved, thus ensuring that athletes have the ability to continue exercising while maintaining high intensity.

2. Achievements: Through the application of interval training, German athletes broke the world record three times in the 1940s and 1950s.

(D) Repeated training method

Repeat several fixed paragraphs for many times during the training. The paragraphs can be shorter, equal or slightly longer than the competition paragraphs, and the rest interval is longer. The heart rate returns to 1 10- 100 times/minute to continue the training. The core of repetitive training method is five major structures (length, running speed, repetition times, interval time and rest mode) and three types, namely, short-term repetitive training method (time is less than 30 seconds, the intensity is the highest, the interval time is relatively sufficient, and intermittent walking or sitting method) and medium-term repetitive training method (time is 30 seconds -2 minutes, the intensity is the second highest, the interval time is relatively sufficient, and the interval walking or sitting method).

1. theoretical basis: through repeated training, athletes' aerobic capacity can be obviously enhanced, resulting in adaptive changes that match related sports; Through different types of repeated training, it is beneficial for athletes to stably play technical movements and improve their sports performance in fierce confrontation and complex and difficult competition environment.

2. Achievements: The typical representative of successful repetitive training is Belgian athlete Luo Mogens, who broke the record of 1955.

800 m 1 min and 45.7 seconds.

(5) Marathon training method

In the 1960s, Lydia de of New Zealand advocated the theory of "winning by kilometers" and initiated the marathon training method. In this way, two Olympic champions have been trained and five world records have been created. Therefore, the world middle and long distance running can be divided into two training systems: the training method of constant speed and arbitrary speed change in natural environment and the intermittent training method on the runway.

(6) Altitude training method

Inspired by the 1968 Mexico Olympic Games, the middle and long distance running created an intensive training method-plateau training method, which

It has promoted the further development of the world middle and long distance running level.

Second, the requirements

(1) Preparation period: Training focuses on the development of athletes' overall physical fitness and general special abilities. The methods are mainly continuous long-distance running training and "Tolek" training, combined with speed and general strength training, to develop athletes' aerobic level and improve their running ability.

(2) Competition period: pay attention to the development of athletes' competitive ability and ensure their excellent performance in the competition. Methods: Intermittent training and repetitive training can be selected to control the running amount and intensity of athletes through heart rate, and gradually form a competitive state, and maintain the best competitive state until the competition.

(3) Recovery period: adopt jogging, "Tolek" running with game characteristics, ball games and medical and psychological measures to recover the body and eliminate mental fatigue.

Third, application

(1) The training of phosphorus anaerobic energy supply system is mainly based on 6- 10 second explosive exercise, and the exercise adopts 30-60 meters repeated running.

And inter-race running, jumping about 65,438+00 seconds, cross-country sprint 30-50 meters. The intermittent training method of10-120 seconds is adopted for the training of the energy supply system of glycogen anaerobic glycolysis.

(2) Adopt continuous training method, run for 40- 100 minutes at moderate intensity, run for 15-30 minutes at anaerobic threshold intensity, and have a heart rate of about 160 beats/minute.

(3) The interval training method is adopted, with many short intervals, and the heart rate is about 150- 160 beats/min (200m fast/100m slow 14- 16 beats, 400m fast//kloc. The heart rate is about 160- 170 beats/min (for example, 1000m fast /200m slow 8- 10, 200m fast /200m slow 4-6 times, etc.). ).

References:

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